Okay guys and gals. What exercises are best for Hip abductor Weaknesses? I want to make sure and incorporate at least one into my workout.
I squat/DL but want something that is specific to hip abductor weakness.
Found a chat by a runner on Coolrunning forum that sited a scientific journal article. The study took 24 people who had ITB syndrome and had them do leg excercises for a week to strengthen hip abductors. After 6 weeks, 22 of the 24 people had no pain when they returned to running, and there was NO RECURRANCE after SIX MONTHS.
I wanna be in that number.:p But need some advice on exercises. tanx
Glute bridging (you could add a mini-band around your legs just above the knees), single-leg glute bridging, clamshells (again, add a mini-band if you want added resistance), side-lying leg lift leading with the heel, quadruped hip extension, and finish with X-band walks.
Buy Magnificent Mobility if you don't already have it.
Glute bridging (you could add a mini-band around your legs just above the knees), single-leg glute bridging, clamshells (again, add a mini-band if you want added resistance), side-lying leg lift leading with the heel, quadruped hip extension, and finish with X-band walks.
Buy Magnificent Mobility if you don't already have it.
Lise is pretty much on point with all of what she said. props to Lisa
I will echo Lisa's advice (damn she's fast!). I have a band just the right size for that over in my gadget corner... Next time you're in I will show it to you and show you how to do the exercise. I'm using it on a client right now with a similar problem.
ah great post that will help me too on my road to recovery! Which seems long slow and incredibly arduous!
lisa is there any merit in what the physio has told me ie to not do any gym because the adductors are used for upper body stability too? Just seems damn frustrating I cant do anything other than raising my knee up and down whilst lying on my side!!!
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
The subjects were put on anti-inflammatories until painfree. Performed hip drops and side lying hip abduction progressing from 15 to 30 reps and stretched the ITB 3 times a day. Oh, and they all got treated with ultrascam with nonsteroidal creme (that doesn't actually penetrate the skin).
Probably the greatest influence in the outcome was the fact that they quit running throughout the entire study. It may have also been that by eliminating the pain, hip abductor strength improved on its own by removing an inhibitory stimulus.
I've never heard it called that Bill ... that's hysterical!!!
I was going to say sidestepping with the band around both legs ... also resisted walking will do a good job ... depending on your gym set-up can be tough to do properly. If your cable height is adjustable, attach a belt around your waist, and slowly walk forward (and return), then sideways (and return), then backwards (and return), the the other sideways (and return). You can do it like a giant set, or do reps and sets in each direction ...
If your cable system is not set up for this, then get a partner, and use a band around your waist and do the same thing, but the partner holds the ends of the band (while it is looped around your waist) and follows you, providing resistance ...
I've never heard it called that Bill ... that's hysterical!!!
...
I have to give credit to Tom Ockler another manual PT from Ohio. We recently chatted about the benefits of Hot fakes, ultrascam, phonyphoresis, and it-aint-nophoresis.
Oh wow. I was out yesterday (that darned work getting in the way of reading the forum!)
This is all great info. Thanks Lisa
JP, I'll be back in the gym Friday I'll hopefully catch you. I'd love to have a little instruc on this. Appreciate it.
Bill - I have stopped running for the time being and have been eating some ibuprofens. I need to do the IT band stretches. That's an awkward stretch for me for some reason. Never sure I'm doing it right. I'll keep it up.
BFG - I did some seaches on for illustrations of the various exercises Lisa and others here mentioned and found the following site that shows them all.
I need to do the IT band stretches. That's an awkward stretch for me for some reason. Never sure I'm doing it right. I'll keep it up.
That's probably part of your problem!! Stretch the behoozies out of that ITB and also the TFL ... dynamic stuff and static ... and do some foam rolling.
Lots of single limb stuff will work the hip abductors too because they will be working to stabilize the pelvis. With a lot of my total hip patients, we would do single leg ball toss ... they would stand on one leg (the surgical/weak one) and we play catch ... or they kick a ball back and forth with me ... or they dribble a basketball. It's even tougher if they stand on a soft/unstable surface like a block of foam or a pillow or a minitramp.
Quote:
Originally Posted by Bill Hartman
I have to give credit to Tom Ockler another manual PT from Ohio. We recently chatted about the benefits of Hot fakes, ultrascam, phonyphoresis, and it-aint-nophoresis.
He He He!!! Unfortunately in the outpatient clinic attached to the homecare agency I currenlty work for, they do a lot of that kind of crap. I came from a very "progressive" clinic out by UConn. We were somewhat affiliated with the university and the profs there used to call us "the think tank". It was difficult to go from that to a "fake and bake" facility. Fortunatly I only do homecare now where I'm allowed to be as original and creative as I want ... and best of all .... NO MODALITIES!!!
BFG - I did some seaches on for illustrations of the various exercises Lisa and others here mentioned and found the following site that shows them all.
Lots of single limb stuff will work the hip abductors too because they will be working to stabilize the pelvis. With a lot of my total hip patients, we would do single leg ball toss ... they would stand on one leg (the surgical/weak one) and we play catch ... or they kick a ball back and forth with me ... or they dribble a basketball. It's even tougher if they stand on a soft/unstable surface like a block of foam or a pillow or a minitramp.
crikey I would fall over on flat ground yet alone soft or unstable surfaces my balance is rubbish! Im continualy turning over on my ankles which I think is the underlieing cause of the problem.
We did try doing this and I know it zones in on the area as I get deep aching pain in the adductor region (where it actualy crosses the pelvis) but have shown little improvement now in over a year. As long as I dont walk fast, attempt to run, or spend all day on my feet I seem to be ok!!!!!! Not whinging just frustrated!
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
strengthen the Hip abductor weaknesses
Linear Mode
